The WOD

Featured / 03.04.2014

Part A: Tabata  Sit-Ups Russian Twists V-Ups Part B: In 3 Minutes Complete 5 Hands Release Push-Ups  200M Run With Remaining Time AMRAP: Round 1: DL (M#185/W#135) Round 2: DU's Round 3: DL  Round 4: DU's Round 5: DL  Rest 1 Min. after each round Repeat for 5 Rounds 
Featured / 02.04.2014

Part A: 400 meter sling shot band walk Part B: In 10 Minutes or less complete 2 K Row   Part C: In 10 minutes or less complete “Karen” 150 Wall Ball Shots M#20/W#14   2 Minute rest between part B and C Row is completed in 10 minutes or score total meters in 10 minutes WB Shots are for time or total reps in 10 minutes.
Featured / 27.03.2014

Part A: Dynamic Warm Up   Part B: 10 min EMOM 25 Double Unders ME KBS (24/16) *Score total KBS   Part C: In teams of 2-3 3 RFT: 20 tire flips 30 pull ups 40 slurpees 400m run *all 3 people jump through tire after flip *Partition reps however
Featured / 26.03.2014

Part A: Dynamic Warm Up   Part B: Front Squats minute 0 do 5 reps @75% minute 2 do 4 reps @80% minute 4 do 3 reps @85% minute 6 do 2 reps @90% minute 8 do 1 rep @95%   Part C: Push Press minute 15 do 8 reps @75% minute 18 do 6 reps @80% minute 21 do 4 reps @85% minute 24 do 3 reps @90% minute 27 do 2 reps @95%   Part D: From Competitors Wod "Sherwood Special" 2 RFT: 400m run 40 thrusters (75/55)